Dietary Fats: Healthy Fat vs. Bad Fat- Thomas DeLauer

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Monounsaturated Fats: Oleic Acid – Omega 9- These Protect Cell Membranes from Free Radicals. Oleic acid replaces other omega fatty acids in cell membranes. Since oleic acid is less susceptible to oxidation damage than omega-6 and omega-3 fatty acids, replacing these fatty acids with oleic acid protects your cell membranes from free radicals and other oxidative stressors (1)

Palmitoleic Acid – Omega 7- These Reduce Insulin Resistance. Omega-7 protects the insulin-producing cells of the pancreas from glucose-induced toxicity – enhances proliferation of pancreatic beta cells, helping your body optimize blood sugar control with its own natural insulin (2)

Reduce Inflammation- Study from the Cleveland Clinic Wellness Institute in Ohio conducted the first randomized, controlled trial in humans of supplementation with purified omega-7. Subjects were randomly assigned to receive either an omega-7 supplement providing 220 mg palmitoleic acid or a placebo – capsules were taken once daily, with a meal, and blood testing was done at the beginning of the study and again after 30 days. At 30 days, the supplemented group showed a significant mean lowering in C-reactive protein with a 44% reduction compared with the control group. Omega-7-supplemented subjects also had 15% reductions in triglyceride levels (3)

Polyunsaturated Fats: Omega 3 & 6- Omega 3’s- Eicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression. Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function. EPA and DHA support cellular membranes and keep them flexible – maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity. Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body for energy (4)

Omega 6’s: The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA) Like EPA, ARA is used to produce eicosanoids – however, the eicosanoids produced by ARA are more pro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immune system, but when too many of them are produced, they can increase inflammation – modern Western diet contains far more omega-6 fatty acids than necessary (4)

Trans Fats: Trans fats block the production of Type 1 and 3 prostaglandins (PGs), which are derived from the omega 6 and omega 3 fats, respectfully. Type 1 and 3 PGs help you fight inflammation and benefit your hormonal and nervous system (5)

Saturated Fats: Studies in favor of saturated fats- A meta-analysis study, published 2010, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat (6) A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease, and an inverse association between saturated fat and stroke (i.e. those who ate more saturated fat had a lower risk of stroke) (7)

References:
1) Oleic Acid Health Benefits: MooScience. (n.d.). Retrieved from

2) Omega-7 Protects and Metabolic Syndrome – page 1 | Life Extension. (n.d.). Retrieved from

3) Omega-7 An Overlooked Fatty Acid – Life Extension. (n.d.). Retrieved from

4) Omega-3-6-9 Fatty Acids: A Complete Overview. (2017, January 15). Retrieved from

5) Hydrogenated Fat Dangers | Understand Trans Fats Dangers. (n.d.). Retrieved from

6) Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation … – PubMed – NCBI. (n.d.). Retrieved from

7) PubMed. (n.d.). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Retrieved from

Sport Nutrition – Eat Right For Peak Performance

So you have the best diet program, top health products, you’ve bought a good bathroom scale but you feel lousy. This is an expression you probably first heard from your grandmother. One healthy and delicious breakfast option is an omelet.

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As they say, anything taken in excess is not exactly always good. The best grains for dogs are rolled oats, barley, millet and brown rice. The first key to a weight loss plan is what to eat? Abdominal fat increases until liver function is improved.

When it comes to losing weight, you can do it in many ways, but some of them are unhealthy. This has been a problem for many around the globe. Although “quick weight loss” is certainly possible (and many diet plans focus on this), it’s much more important that a diet plan be effective and healthy at the same time. You need a healthy diet plan if you want healthy weight loss. You won’t necessarily lose weight quickly, but you’ll get results that are lasting, and you won’t have unhealthy side effects.

According to the National Health and nutrition Examination Survey, 70 percent of Americans are overweight. This, for the most part, is because fat people have dirty livers. Let me explain. The liver is ‘the’ key player in fat metabolism and toxin breakdown. Overtime, livers are bombarded with chemicals and hormones from the food we eat. Livers are designed to quickly and easily get rid of these harmful toxins, but without rest and proper nutrition, livers become overworked and begin to fail at their key functions. Livers no longer work properly to metabolize fat and breakdown toxins. So fat people usually have livers that are dirty with toxins. A toxic liver has problems burning fat and even increases the amount of fat in your body. This is why the liver must be detoxed for weight loss.

Remember, two (2) persons who undertake the same diet or weight loss program may experience different weight loss results due to a number of factors including, body type, conditioning, metabolism and the body’s level of efficiency when burning fat.

One of the first steps to a healthy diet is to rid your body of all the rubbish that is already there. These are the toxins that have built up over time. Well one way of doing this is to go down to your local pharmacy and get a pre-packaged detox kit and follow that for a specified length of time. Or you could buy antioxidants in supplement form. These are both workable quick fixes but you really need to make you diet a lifestyle.

Know your metabolism type. There are three metabolism types. Type A, Type B and Type C. Each type has it specific characteristics. When you know your type, this helps you to know the right foods to eat as well as the percentage of protein, carbohydrates and fats that should be a part of your eating plan.

Berries are among the best superfoods for weight loss. If you want to lose weight, eat all kinds of berries. These are healthy natural remedies for weight loss. One great advantage of berries is that they don’t have any side effects. They will help in reducing your food cravings. This is what will put you in the right gear to focus on losing weight. When you opt for berries, it is advisable to steer off foods such as chocolates.

It is evident that nature has a delicate balance and it is up to humans to maintain that balance in order to have a healthy life. Without a healthy life a person can develop many diseases that will not only decrease the life expectancy but will also make life painful and tough due to many diseases and conditions. Thus, it is beneficial to have a healthy body that is in the best shape.

Your teeth and bones will need calcium to be healthy. Just follow the 5 a day concept whether you want to lose weight or not and live a healthy lifestyle. Choosing to eat right is a big step for some who are used to a rather unhealthy lifestyle.

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